Eating a Rainbow of Fruits and Vegetables from the Garden

Hippocrates once said, "Let food be thy medicine and medicine be thy food." He knew
long ago what researchers are saying today, that fruits and vegetables have essential
vitamins, minerals, fiber and phytochemicals needed to keep us healthy.

TEXARKANA, Ark. –

RAINBOW -- Enjoy a rainbow of various fruits and vegetables, each offering essential
vitamins, minerals, fiber and phytochemicals needed to keep you healthy.

My small garden is growing and is bursting with color. I have already harvest jalapeno
peppers that I am using, and my herbs smell so fragrant and are a great addition to
my meals. My squash is giving me the bright yellow crooknecks I love, tomatoes that
are waiting to ripen, green bean and pinto bean plants grow taller by the day and
I am waiting, somewhat patiently, for my okra to give me those beautiful white blooms
meaning I will soon have fresh okra to cook. From my small 10 foot by 10 foot raised
garden, my family has produce to eat from the rainbow this summer.

It was Hippocrates who said, “Let food be thy medicine and medicine be thy food.”
He knew long ago what researchers are saying today, that fruits and vegetables have
essential vitamins, minerals, fiber and phytochemicals needed to keep us healthy.

Phytochemicals are natural substances that give fruits and vegetables their colors.
Researchers think they may help protect against some cancers, heart disease, and other
chronic health conditions.

To get these phytochemicals and other vitamins and minerals in our diet, eat a variety
of fruits and vegetables from each color group. Add variety not only in the fruits
and vegetables we eat, but also in the color spectrum.

Red fruits and vegetables are thought to promote better health through lycopene, a
relative of beta-carotene. It is thought that lycopene may help reduce the risk of
some cancers, including prostrate. Red is also a good color to for a healthy heart;
and improved memory function and urinary tract health.

Make sure you eat a rainbow of colors from the garden and take advantage of the vitamins
and minerals that fruits and vegetables have to offer. Fill your basket with a rainbow
of color with local fruits and vegetables at farmers markets.

Receive free information on storing fruits and vegetables by clicking here or contact the University of Arkansas Division of Ag, Miller County Extension Service,
in the courthouse at 400 Laurel Suite 215, call 870-779-3609, or e-mail chaley@uaex.edu.
Also follow me on facebook at UAEXMillerCountyFCS/CarlaHaleyHadley, twitter at @MillerCountyFCS
and Instagram millercountyfcs_carlahadley.

Zippy Zucchini Salad includes several colors of the rainbow. It is quick to make and
tastes better the longer it sits, making it a great make ahead dish.

Zippy Zucchini Salad

1 medium sized zucchini (can substitute yellow squash), chopped

1 green onion, chopped

1 small green pepper, chopped

1 tomato, chopped

2 tablespoons sugar

1 tablespoon vegetable or olive oil

One fourth cup vinegar

Combine all chopped vegetables in a medium size bowl. In a canning jar, combine sugar,
oil, and vinegar. Put the lid on and shake well. Pour dressing over the vegetables
and toss gently. Cover and chill until serving time. Makes 4 one half cup servings.

By Carla Haley-Hadley County Extension Agent - FCSThe Cooperative Extension ServiceU of A System Division of Agriculture

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